WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • ALK: RRV riipusta, 6x3 Strength

    Raaka rinnalle veto riipusta, 6x3

  • Fitness/Performance Workout

    A.
    Every 90 seconds, for 30 minutes (5 sets of each station):
    Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
    Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
    Station 3 – Supine Ring Row x 10-12 reps @ 2111
    Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

    B.
    Three sets of:
    Nose-to-Wall Handstand Hold x 45-60 seconds
    Rest 30 seconds
    Couch Stretch x 90 seconds each leg
    Rest 30 seconds

  • Fitness/Performance Workout

    A.
    Four sets of:
    Good Mornings x 6 reps @ 3011
    Rest 30 seconds
    Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
    Rest 30 seconds
    Banded Hip Bridges x 25 reps
    Rest 30 seconds

    B.
    Every 5 minutes, for 15 minutes (3 sets):
    15 Pull-Ups
    30 Push-Ups
    45 Air Squats

    Complete each set as quickly as possible and note times for each.

  • Competition Workout

    D.
    Every 12 minutes, for 24 minutes (2 sets) of:
    Run 800 Meters
    15/10 Muscle-Ups
    Run 800 Meters

    If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

  • Competition Workout

    D.
    For max reps:
    2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
    (box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
    4 Minutes of Strict Pull-Ups

    OPTIONAL ADDITIONAL SESSION
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

    Three sets of:
    Row 2000 Meters @ 80% of your 500m pace
    Rest 6 minutes

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa kepillä tai tangolla

    30 20 10
    Hyppis
    Kyykky
    Rengassoutu

    Loppuvenyttelyt

  • STRENGTH&CONDITIONING Workout

    Friday

  • Dynamic Shoulder Press Strength

    Dynamic Shoulder Press
    12x2r @ 50%
    30s. Recovery

  • 15.6.2021 Workout

    EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Voima: takakyykky ja leuat

    Wod: 21-15-9
    Seinäpallo
    Punnerrus

    Core

    Loppuvenyttelyt